https://www.ecronicon.com/ecnu/pdf/ECNU-04-0000145.pdf
Most Americans & Canadians Arent Getting the Range of Colorful Foods They Need
According to a 2009 phytonutrients report (based on data from the National Health and Nutrition Examination Surveys), 8 out of 10 people in the US are falling short in virtually every color category of phytonutrients.
69% of Americans are falling short in green phytonutrients
78% of Americans are falling short in red phytonutrients
86% of Americans are falling short in white phytonutrients
88% of Americans are falling short in purple and blue phytonutrients
79% of Americans are falling short in yellow and orange phytonutrients
Now, lets take a look at what the color of your food can tell you about its nutrition and at how you can get more of the colorful range of phytonutrients to help your body function at its best.

Red Fruits and Vegetables Help Fight Cancer, Reduce the Risk of Diabetes and Heart Disease, Improve Skin Quality, and More
red bell peppers

Red fruits and vegetables contain phytochemicals, including lycopene and ellagic acid. These powerful nutrients have been studied for their cancer-fighting effects and other health benefits.

For example, a daily dose of tomato sauce has been found to reverse the progression of prostate cancer. Watermelon is even higher in lycopene than tomatoes, and the lycopene may be more bioavailable.

Watermelon is also rich in a phytonutrient called citrulline, which may work as a treatment for mild to moderate erectile dysfunction.

Also, strawberries have been found to prevent and even reverse esophageal cancer.

Getting your phytonutrients from whole foods is best. In fact, taking phytonutrients, like lycopene and beta-carotene, in supplement form because may increase the risk of cancer. But consuming these phytonutrients in whole-food form, like tomato sauce, has been found to decrease the risk of cancer.

Examples of Healthy Red Foods to Try
Red peppers
Tomatoes
Strawberries
Raspberries
Watermelon
Apples
Cranberries
Cherries
Grapes
Red onions
Pomegranate
Beets
Orange and Yellow Fruits and Vegetables Improve Immune Function, Reduce the Risk of Heart Disease, Promote Eye Health, and More
oranges

Orange and yellow fruits and vegetables are rich in vitamin C and carotenoids, including beta-carotene. Some carotenoids, most notably beta-carotene, convert to vitamin A within the body, which helps promote healthy vision and cell growth.

Citrus fruits contain a unique phytonutrient called hesperidin, which helps to increase blood flow. This has important health ramifications. If you tend to get cold hands and feet, eating an orange a day may help keep your hands and feet warm. More importantly, consuming citrus may also reduce your risk of stroke.

Examples of Healthy Orange and Yellow Foods to Try
Oranges
Grapefruit
Lemons
Mangoes
Papayas
Carrots
Sweet potatoes
Winter squash (butternut, kabocha, delicata, acorn)
Yellow summer squash
Corn
Cantaloupe
Orange and yellow peppers
Golden beets
Pineapple
Peaches
Green Fruits and Vegetables Boost the Immune System, Help Detoxify the Body, Restore Energy and Vitality, and More
avocado, limes, and other green foods

Greens are one of healthiest foods we can eat. Green fruits and vegetables are rich in lutein, isothiocyanates, isoflavones, and vitamin K which is essential for blood and bone health.

In addition, green vegetables are rich in folate a nutrient especially important for pregnant women to consume to help prevent congenital disabilities.

Cruciferous vegetables, like broccoli, have been shown to enhance immune function, while dark leafy greens like kale may improve mood.

Kiwi fruit has been shown to help alleviate a wide array of maladies, from the common cold to IBS to insomnia, and may even help repair DNA damage.

Examples of Healthy Green Foods to Try
Broccoli
Kale
Romaine lettuce
Collard greens
Brussels sprouts
Green grapes
Green apples
Asparagus
Spinach
Swiss chard
Arugula
Green beans
Peas
Zucchini
Kiwi fruit
Avocado
Edamame
Blue and Purple Fruits and Vegetables Fight Cancer and Unwanted Inflammation and Help Keep You Young
eggplant in a basket

Blue and purple fruits and vegetables are rich in phytonutrients, including anthocyanins and resveratrol, and have been studied extensively for their anti-cancer and anti-aging properties.

Studies show that the bioactive phytochemicals in berries work to repair damage from oxidative stress and inflammation.

Red cabbage, which is purple, is one of the best superfood bargains and has the highest level of antioxidants per dollar.

Examples of Healthy Blue and Purple Foods to Try
Blueberries
Blackberries
Red (purple) grapes
Red (purple) cabbage
Eggplant
Plums
Prunes
Figs
White and Brown Fruits and Vegetables Protect Against Certain Cancers, Keep Bones Strong, and Are A Heart-Healthy Choice
mushrooms

White and brown produce may not be as brightly colored as other foods, but they still are a healthy choice and have phytonutrients.

Like broccoli, cauliflower is a cruciferous vegetable rich in an anti-cancer compound called sulforaphane. Garlic and onions are in the allium family of vegetables and contain the powerful cancer-fighting compounds allicin and quercetin.

And phytonutrients in white button mushrooms have been found to inhibit aromatase activity and breast cancer cell proliferation.

Examples of Healthy White and Brown Foods to Try
Cauliflower
Garlic
Onions
Mushrooms
Potatoes
Parsnips
Daikon radish
Jicama
Browse our illustrative guide to each food colour and discover the health benefits for including them in your daily diet.
Produced by Swissotel Hotels & Resorts
Tips to Help You Eat the Rainbow Every Day
Yes, eating a variety of colorful foods is good for your health. But how do you make that happen?

Use these tips to create more colorful meals:

Eat a beautiful breakfast. Instead of boring bagels, eggs, or yogurt, start your day with a green smoothie, oatmeal topped with red berries, or a scramble filled with red peppers, mushrooms, carrots, or other colorful veggies.
Enjoy exciting salads. Large, colorful salads are the perfect way to incorporate lots of colorful veggies (and fruits!) into your diet. Eat them for lunch or dinner. And try to have at least one per day.
Liven up your lunch. Veggie sandwiches and wraps (including lettuce wraps) and soups, stews, and chili can help your get a balanced selection of colorful foods for lunch.
Make vegetables the main dish. Try new recipes for dishes, such as tempeh vegetable stir-fries, vegetable curries, and Buddha bowls.
Make a rainbow meal. Try creating a meal that uses every color red, orange, yellow, green, blue, purple, white, and brown. (If you have kids, they may love this idea.)
Recipe Ideas to Inspire You to Add Color and Variety to Your Meals
Here are some colorful recipes to help you eat the rainbow.

Breakfast
Favorite Overnight Oats from Heavenlynn Healthy

bowl of oats, strawberries, and blueberries

Lunch
Pink and Purple Detox Salad from Maria Marlowe

bowl of green and purple salad

Dinner
Rad Raw Rainbow Pad Thai by Angela Lidden at Oh She Glows

bowl of pad thai

The dressing in this pad thai uses some sweetener and oil, which can be left out or replaced.

Mediterranean Quinoa Bowl with Garlic Roasted Chickpeas and Roasted Red Pepper Sauce by Emily Honeycutt at Deliciously Green!

bowl of quinoa

How to Learn to Love Vegetables and Fruits
If you grew up eating only a few fruits and vegetables, you might not have developed an appreciation for produce. But dont worry. You can retrain your taste buds to love broccoli, kale, and beets!

Heres what you can do for yourself and for kids:

Step 1: Avoid processed food with lots of meat, cheese, salt, and sugar. These foods overstimulate your taste buds and put you into the Pleasure Trap, making fresh fruits and vegetables taste boring in comparison.

Step 2: Try new vegetables and fruits over and over again in different ways. It can take up to 12-18 tastes to acquire a taste for a new food. So, if you once hated arugula or mushrooms, thats okay. Try again in a different recipe. You might surprise yourself.

How Do You Eat the Rainbow?
We want to hear from you.

What did you learn from this article?
What questions do you have?
What steps will you take to add more colorful fruits and vegetables to your life?

Our modern world is a difficult place to maintain a healthful balance. Ginger is, hands down, one of the most broadly therapeutic and familiar plant allies available to us to prevent and even reverse a wide range of ailments, with the science supporting its safety and efficacy one of the most robust.
Ginger root (Zingiber officinale) is a powerful medicinal herb that has been used for centuries to keep mankind in balance. Rich in bioactive terpenes, ginger belongs to the same powerhouse plant family, Zingiberaceae, as turmeric and cardamom.

Ginger became prized by herbalists around the world during the days of the early spice trade, when it was first exported from India and Southern Asia into Europe. [1] Traditional Chinese Medicine (TCM) and Ayurveda consider ginger to be warming to the system, thus stimulating to the digestive fire.

Traditional uses reflect this understanding of gingers powerful healing properties: its known for relieving nausea, aiding digestion, soothing cramps, and improving circulation. Ginger also possesses potent detoxifying properties, stimulating elimination via bowel release and perspiration.

If the benefits of ginger stopped there, it would be a miracle plant food worthy of daily consumption. But modern science has not only validated gingers traditional uses, it has put ginger into an elite superfood category where the lines between food and medicine become blurred.

Sure, ginger can keep your tummy happily humming along. But did you know it may also help prevent you from falling prey to some of the worst health conditions plaguing people today?

A Remedy for What Ails You
With nearly 3,000 years of documented use and almost as many scientific abstracts on gingers effectiveness, it can be difficult to narrow down gingers five most powerful health benefits.

One approach is to cross-reference gingers healing properties with the worst disease threats in our world today. The World Health Organization, whose stated mission is to combat diseases around the world, publishes annual statistics on the top ten causes of death, worldwide. [2] In 2017, there are five diseases on the list for which ginger has been shown to provide significant benefit:

Heart disease
Stroke
Lung cancer
Diabetes
Diarrheal diseases
Lets examine the most impactful scientific research that has been conducted on ginger in recent years, to see how ginger can be applied therapeutically and proactively to ward-off and treat disease.

Ginger: A Natural Treatment for Heart Disease
Ginger helps the heart in a myriad of ways. Studies have verified gingers potent ability to lower blood pressure, also referred to as cardiodepressant activity.

Researchers have identified gingers significant intrinsic activity on smooth muscle of the heart, which was observed by researchers exploring gingers traditional uses for cardiopathy, high blood pressure, palpitations. and as a vasodilator to improve circulation. [3]

An eye-opening 2016 animal study demonstrated the powerful cardioprotective properties of ginger as it relates to damage already done to the heart, in this case by diabetes. Researchers unequivocally concluded that ginger extract significantly reduces heart structural abnormalities in diabetic rats. [4]

A 2017 cross-sectional study titled, Evaluation of daily ginger consumption for the prevention of chronic diseases in adults, examined whether daily ginger consumption as well as how much ginger impacted the symptoms of chronic diseases like hypertension and coronary heart disease, or CHD. Results showed that daily ginger consumption was associated with decreased risk for hypertension and CHD, with the probability for both illnesses decreasing when the amount of daily ginger intake increased. [5]

A September 2017 scientific review examined ginger and several other therapeutic herbs and spices for evidence of antioxidant activity, and impact on human health. Ginger and garlic were determined to have extensively therapeutic effectsespecially for cardiovascular diseases. Gingers anti-carcinogenic properties were also noted in this study. [6]

Ginger: A Natural Treatment for Stroke
Described as a brain attack, cerebral apoplexy, otherwise known as stroke, occurs when one or more areas of the brain are damaged due to oxygen deprivation. [7] The fifth-leading cause of death in the United States, gingers usefulness for stroke lies in its antioxidant and anti-inflammatory properties.

In 2006, a human study was conducted on eighty-two adults suffering stroke-induced brain damage which brought on urination disorders due to flaccid or spastic bladder. Moxibustion treatment, a type of heat therapy where materials are warmed and placed on or near the skin, using ginger and salt was applied to the treatment group five times each week.

After three weeks, numerous factors improved for the treatment group which were not observed in the control group, including less frequent urination, less urgency to urinate, and decreased incontinence. Researchers concluded that ginger-salt-partitioned moxibustion is a safe and effective therapy for urination disorders post-stroke.

A study released in October 2016 examined one of the active constituents of ginger known as 6-Shogaol, an isolate known to have potent anti-inflammatory and antioxidant properties. Oxidative stress and inflammation are closely associated with restricted blood supply, a primary factor of stroke, and can eventually result in brain cell death.

Conversely, substances that are antioxidant and reduce inflammation are potentially therapeutic for disorders of the brain and central nervous system. This studys aim was to evaluate if daily, oral doses of 6-shogaol exerts neuroprotective activity in mice.

After seven days, researchers observed that mice fed 6-shogaol demonstrated significantly reduced neurological deficit scores as well as a reduced mean infarct area, indicating a return of healthy blood flow to the brain. Improved behavioral deficits were also observed, and inflammatory markers in the brain were reduced. Researchers concluded that 6-shogaol can improve outcomes of stroke-induced brain damage, and has demonstrated benefit as a potential preventative of stroke. [8]

Ginger: A Natural Treatment for Cancer
With over 420 PubMed abstracts on gingers usefulness for cancer, science has clearly corroborated the chemoprotective properties of this amazing herbal medicine.

Some of the most promising studies include an October 2015 study exploring the potential to synthesize effective anticancer drugs from gingers active constituents. Once again, the anti-inflammatory and antioxidant actions of 6-shogaol were highlighted as presenting a promising opportunity to identify novel anticancer compounds originating from ginger. [9]

Another landmark study on gingers potential benefits for cancer sufferers found that ginger is 10,000 times stronger than the chemotherapy drug Taxol. This study determined that 6-shogaol was more effective than chemo at targeting the root cause of breast cancer malignancy, namely, the stem cells or mother cells that are responsible for spawning daughter cells that make-up the tumor colony.

The contrast in gingers effectiveness as compared to Taxol was staggering. Per the researchers: Taxoldid not show activity against the [cancer cells] even at 10,000-fold higher concentration compared to 6-shogaol. [10]

6-shogaol isnt the only bioactive constituent in ginger that cancer researchers are excited about. 6-Gingerol has also been reported to exert antitumor activities. A 2014 study of 6-gingerol and its effect on cancer cells, found that it was extensively metabolized by both human and animal cancer cells, where it had a cytotoxic effect, inhibiting cancer cell growth, and contributing to the death of cells.[11]

Further studies confirm that while these active elements in ginger are toxic to cancer cells, they have no negative effect on healthy cells, a far superior effect than toxic chemotherapy drugs. [12] Multiple studies on gingers antiemetic properties have found that ginger provides further therapeutic benefit to cancer patients by helping to ease the nausea often associated with traditional cancer treatments. [13], [14]

Ginger: A Natural Treatment for Diabetes
A great amount of focus has been paid to gingers ability to normalize digestive processes, such as soothing nausea and stimulating digestive fluids. With half-a-billion people at risk for Type-2 diabetes, a less well-known but vitally important superpower is gingers ability to regulate cholesterol and blood sugar.

A 2014 study on glycemic status, lipids, and inflammatory markers examined seventy, Type-2 diabetes patients, with half the group consuming 1600 mg ginger versus placebo group. Results showed that ginger significantly reduced fasting plasma glucose, insulin, triglycerides, and total cholesterol, as compared with placebo group, and can be considered as an effective treatment for prevention of complications from diabetes. [15]

Another 2014 study sought to identify the effect of ginger supplementation on insulin resistance and glycemic indices in diabetes mellitus. In a randomized, double-blind, placebo-controlled trial in which 88 diabetic participants were randomly assigned into ginger and placebo groups, powdered ginger was given three times per day in 1-gram capsules for eight weeks. The dramatic results showed that fasting blood sugar mean average of the ginger group decreased 10.5%, whereas the mean blood sugar of placebo group had an increase of 21%. [16]

Numerous studies support gingers anti-diabetic and lipid-lowering properties, including the seven studies on our database providing proof of its efficacy. Ginger delivers added benefits in the prevention and treatment of diabetes. Studies like this one in 2012 show that regular consumption of dietary ginger helps protect against and improve systemic diabetic complications.

Ginger imparts a beneficial effect on the kidneys, an organ that is frequently damaged as a side-effect of uncontrolled diabetes. Researchers noted that a function of diabetes is to disturb homeostasis of metabolic enzymes regulated by the kidneys. This study demonstrated that extract of ginger could lower blood glucose levels, as well as improve activities of mitochondrial enzymes in diabetic rats, thus providing nephro-protective (kidney-protective) properties that have the potential to reverse diabetic-induced complications. [17]

Ginger: A Natural Treatment for Diarrheal Diseases
Diarrhea is typically an infection in the intestinal tract that causes three or more loose stools per day. Diarrheal diseases can be caused by a variety of bacterial, viral, and parasitic organisms, and are the second-leading cause of death in children under five. [18] If a positive aspect of this disease can be found, its that it is entirely preventable, and also highly treatable. Ginger is an exceptional herbal medicinal for the prevention and treatment of all types of diarrheal diseases.

Food poisoning is one of the most common causes of diarrhea, and bacterial contamination from fish and shellfish is one of the easiest ways to get food poisoning.

An October 2016 study isolated several bacterial strains common to fish and shellfish, and tested the efficacy of treatment with essential oil extracted from Zingiber officinalerhizomes. Researchers found that only a small amount of essential oil was needed to inhibit the growth of the selected bacteria, and that ginger oil can be used as a good natural preservative in fish food due to antioxidant and antibacterial activities. [19]

In diarrheal diseases, the bacteria itself is not what poses the threat to human life, but rather the toxins that are released by the bacterias metabolic processes. Zingerone, another potent compound in ginger, binds to these toxins so that they cannot interact with the gut, effectively preventing diarrhea and its associated risks.

Ginger can also come to the rescue when other drugs are introduced to the system. In 2016, researchers wanted a way to ameliorate the nausea, diarrhea, and vomiting that accompanied treatment with an anti-tuberculosis drug. Results showed that ginger had a soothing effect on these symptoms, and could be an effective adjutant when pharmaceutical drugs are not well-tolerated. [20]

Diarrheal diseases are extremely common in areas of the world plagued by contaminated drinking water. Bangladesh is one such area, and local researchers wanted to find out if certain traditional spices possessed antibacterial and antimicrobial properties. Samples of drug-resistant Escherichia coli were isolated from the drinking water, and tested against isolates of lime juice, garlic, ginger, onion, coriander, and black pepper. While none of these isolates alone had a significant inhibitory effect, a combination of lime, garlic, and ginger suppressed all bacteria samples. Researchers concluded that these isolates might form an effective barrier against enteric pathogens and could be used for prevention of diarrheal diseases. [21]

While ginger is very safe, there are a few contraindications to be aware of. Rare cases of allergic reaction have been noted, and it can interact with many drugs, including heart medications, blood thinners, and diabetes medications. Ask your doctor or consult a naturopath if you would like to add ginger to your health regimen and are taking any of these medications.

The ameliorative potential of ginger is explored in depth in GreenMedInfos 145-pg research paper. There are over 2100 published studies on the medicinal properties of ginger in the scientific literature, and the Greenmedinfo.com database contains evidence of gingers value in over 170 different health conditions, with more than 50 beneficial physiological effects.

Even more: Ginger is proven to be more powerful at fighting migraines than one of the top-selling migraine drugs.

Its become downright alarming whats in your body.

Take glyphosate for example, the active ingredient in the worlds most widely used pesticide… Nearly one billion pounds of glyphosate are sprayed on food crops each year in the U.S., five billion total worldwide.

While genetically engineered (GE) crops are far more contaminated with glyphosate than other crops, this pervasive herbicide is currently used on over 120 non-genetically modified crops, such as conventional avocadoes, grapes, wheat, and oats.

And based on a recent analysis of over 1,200 urine samples, 76 percent of people have glyphosate in their system. Most people have no idea they have it in their bodies.

pesticide use glyphosate
Glyphosate is the most widely used pesticide
Add to that the heavy metals that deposit in your bones, gut, brain, kidneys, and tissues.

This includes mercury from dental fillings and fish, aluminum from cookware, cosmetics and antiperspirants, cadmium from cigarette smoke, arsenic from foods and fluoridated water, and lead from paint, toys, fuel, and more.

Once deposited, these toxic metals can block the functions of vital nutrients like zinc, calcium, and magnesium.

Glyphosate and heavy metals dont go away on their own They tend to stay put until you take action to help your body remove them.

Im excited to tell you about a special form of folate a crucial B vitamin thats now being recognized and used to help cleanse away these problematic substances.*

However, many people are getting the wrong form of this misunderstood nutrient thats so essential for helping to remove toxins, healthy cell growth and division. And by consuming this wrong form, you may actually be harming your body.*

Before I get into the details about why the right form of this vitamin matters so much, lets take a closer look at why you may need it in the first place

Your Natural Production of Folate Under Siege Blame It on Glyphosates Stealth Gut-Attacking Action
Heres whats so bad about glyphosate

Glyphosate slips itself into every cell of the plant, not just the surface where its applied. And it remains there. No matter how hard you try, you cant wash it or peel it away!

Grains, beans and legumes tend to have the highest levels of glyphosate contamination. Farmers spray the herbicide on the plants shortly before harvest to improve yield.

gut microbes produce folate
Glyphosate targets your important gut microbes that produce folate
Its also sprayed on fruits to make them last longer. And because its now in the water and the rain, its even being found in some USDA-Certified Organic crops!

The World Health Organization (WHO) declared glyphosate a probable carcinogen in March of 2015, and the state of California finally listed glyphosate as a carcinogen in July of 2017.

Some experts believe the harmful effects of glyphosate may be even worse than the pesticide DDT that was first used during World War II until it was finally banned in 1972.

So how can its manufacturer continue to make the claim that glyphosate isnt harmful?

They claim that the mechanism by which it kills weeds, called the shikimate pathway, doesnt exist in humans and animals.
However, this pathway is present in bacteria. And every cell in your body has its own microbes and all of them have the shikimate pathway and respond to glyphosate!

Glyphosate actually targets the microbes that produce folate lactobacillus and bifidobacteria, crippling your bodys natural folate levels!

And chronic exposure to glyphosate, even in very small amounts, can disrupt the delicate balance of your gut microbes, leading to GI inflammation and an impaired gut barrier.

Normally, your gut microbes supply your body with important amounts of folate. But if you have glyphosate in your system as 3 out of 4 people do your supply of folate may be at risk thanks to chronic exposure to one of the most potent anti-microbial agents in modern history.

Why Folic Acid Supplementation Isnt the Right Strategy
men and women need folate
Women – and men – of all ages need folate, not folic acid
Obviously you need to get enough folate, but Im going to make a very bold request of you

It may take you by surprise, as it is likely to be the opposite of the conventional medical advice.

However, youll soon see I have very good reason and scientific proof for making this request. In fact, its one that could have profound effects on your health.

Starting today I want you to avoid folic acid supplementation.

Now, you may be wondering, Isnt this nutrient essential for health?

Heres the thing your body needs folate, not folic acid. And no matter what anyone says, folic acid and folate are not interchangeable!

Folic acid is not the same thing as the folate you get from food. Whats more, folic acid combined with the glyphosate and heavy metals pervasive in our food supply may actually prevent you from getting the folate you need.

Folate is vital for your health. Your cells need it for healthy growth and division. Your entire body and your brain need it for proper functioning. And if you are a pregnant woman, your developing fetus especially needs folate.

So, please dont get me wrong While I want you to avoid folic acid, you must get enough folate every single day.

Why You May Be Overdosing on Folic Acid but Still Be Deficient in Folate
Today, even though it is still widely recommended by most conventional physicians, some experts believe Americans may be getting too much folic acid. How can that be?

Up to 40 percent of adults take supplements containing folic acid. And if you eat any processed foods that contain enriched flour, youre getting additional folic acid, whether you want it or not.

You may not recall, but a law was passed in the United States in 1998 that required all fortified flour products, including bread, cereal, flour, cornmeal, pasta, rice, and other grain products to contain 0.7 milligrams of folic acid per serving.

folic acid in bread products
Folic acid is one more reason to avoid bread and other grain products
Why was this made a law, you may be wondering? And why hasnt the European Union joined America in embracing this practice?

Back in the 90s, the incidence of spina bifida was increasing. Since this birth defect is related to folate, the U.S. government believed it had a deficiency problem on its hands.

They decided that adding the cheaper synthetic form of folate, folic acid, to foods that many people ate daily seemed like the obvious, cost-effective solution. So manufacturers started adding this synthetic form of folate to enriched flours.

However, remember the effects of glyphosate on your gut microbes that we talked about earlier? Certain genetically engineered foods have a similar effect

Certain genetically engineered foods, like GE corn have a similar detrimental effect on your gut microbes, and can impair the pathway that produces folate.

GE corn and soy had already been on the market for a few years when U.S. lawmakers passed this law!

So, if youre harming your gut microbes that naturally produce folate, how could you not be deficient in folate?

How to Tell If You Might Be Folate Deficient
folate deficiency risks
As you age, your risk of folate deficiency grows
What are some of the signs of a folate deficiency?

Weakness or lack of energy
Frequent illness
Changes in mood or irritability
Poor digestion, bloating
Confusion and forgetfulness
Premature graying of hair
Loss of appetite
Pale skin
Sore, red tongue and mouth
Occasional loose stools or constipation
Those are just the outwards signs of a folate deficiency. Inside, you need to absorb adequate folate to help keep your cells and organs healthy.

Besides the harm glycogen can do to your gut, aging is also associated with changes in your gastrointestinal tract that can affect your absorption of folate. And because of that, deficiencies of folate and vitamin B12 are more commonly seen in older individuals.

Studies show a link between low levels of folate and poor cognitive function and memory concerns. If you consume a lot of folic acid from fortified foods and supplements, you can actually mask the appearance of a vitamin B12 deficiency!

The Price Your Liver Pays When Youre Overloaded With Folic Acid
folic acid and liver
Your liver may need extra help if you consume a lot of folic acid
I think youll agree that its clear we need a good daily source of folate. But is supplementing with folic acid the best way to get it?

Imagine this scenario The average person may be taking a supplement with folic acid and eating folic acid-enriched foods. That can add up to a significant amount of man-made folic acid. What happens to all of it?

Folic acid must be converted to folate for your body to use it. But because folic acid is missing whats known as a methyl group, it must first get one from your liver before it can be converted.

So hows this related to ridding your body of harmful substances?

When you consume large amounts of folic acid from supplements and processed foods your liver can become overwhelmed. Through the process of supplying methyl groups to folic acid, your liver can deplete itself of these critical groups.

Your liver not only can lose its ability to reduce folic acid, this process can also use up its supply of glutathione, the powerhouse molecule thats essential for your bodys ability to clear out unwanted substances. Glutathione is needed to bind to and remove mercury and other heavy metals.

If the folic acid you consume cant get the methyl group from your liver, the folic acid accumulates in your blood.

So if your liver exhausts itself, you can lose on two counts compromise your bodys ability to cleanse itself of heavy metals and harmful substances, and be left with folic acid hanging out in your blood which is also not a good thing

Folic Acids Toxic Effects on Your Brain and Immune Function
Folic acid travels to your brain, and there, can block your brain folate receptors. It must be in the reduced, active 5-MTHF form to cross your blood brain barrier for cognitive benefits.

folic acid block brain from using folate
Folic acid can block your brain from using folate
If and when you finally do get the right form of folate to your brain, its useless because the folic acid is already there blocking it from working properly.

This blockage can lead to issues associated with low levels of folate in your brain and central nervous system.

While folate is vital for proper brain function and mental and emotional health, folic acid doesnt provide the same benefits and may even have toxic effects.*

A recent study of post-menopausal women taking daily folic acid supplements showed that elevated serum folic acid levels, or inactive folic acid in your blood can reduce the critical actions of natural killer cells.

Interestingly, an early study from the 1990s showed folic acid supplementation did provide benefits without any down side. It was believed that your gut microbes took care of reducing the folic acid to its active form folate.

Then came a groundbreaking study in 2014 that proved this belief wrong.

It turns out theres an extra step that must happen before your gut can fully reduce and add methyl groups to folic acid. This puts an even greater burden on your liver that can lead to liver stress, impaired removal of toxins, and reduced antioxidant and methylation capacity.

Understanding Methylation A Crucial Process That Keeps Your Body Functioning Properly
We just talked about how your liver must methylate or add methyl groups to folic acid before your body can use it. What exactly does this mean? And what is methylation?

Methylation is a process where methyl groups (unique structures of one carbon atom and three hydrogen atoms) are added to the DNA molecules in your cells. This process occurs over a billion times a second to keep your body functioning properly!

In fact, this life-supporting process provides these necessary methyl groups to over two hundred functions in your body, including:

folate aids methylation
Folate aids methylation, the essential process for DNA repair and cleansing your body of toxins
Repairing and building DNA and RNA
Protecting your cells telomeres or genetic material that affect aging
Turning genes on and off
Regulating cellular energy
Repairing cell membranes and nerve sheaths
Supporting a healthy normal allergic response
Building immune cells
Producing glutathione to aid in cleansing of tissues
Regulating hormones
Supporting your bodys ability to clear itself of chemicals and heavy metals
Modulating your bodys stress response
Regulating your brains neurotransmitters for mood, brain function, and sleep
Supporting healthy weight management
I think youll agree, methylation is important for your health, and especially your longevity.

However, in many individuals, the methylation cycle cant effectively use the methyl groups it produces

Are Methylation Issues Getting in the Way of Your Health and Happiness? Meet the MTHFR Gene
How can you tell if you may be one of the many whose methylation cycle isnt working optimally?

You might be feeling low in energy. Maybe youre feeling moody or down. You may not be sleeping as well as youd like. Or you may be finding it hard to concentrate or notice it takes you a while to calm down after a frightful experience.

Perhaps youre dealing with metabolic, thyroid or heart issues, or have questions about your hormones.

All these can be signs that you have a mutation in the gene that controls your methylation cycle the MTHFR gene (stands for methylene-tetrahydrofolate reductase).

MTHFR gene mutation
Up to a half of the U.S. population may have a MTHFR gene mutation
A mutation is a change in your DNA sequence. When you have a MTHFR mutation, you have whats considered a down regulation of the enzyme. A mutation can affect a genes shape and function.

So what does all this have to do with folate?

The enzyme MTHFR converts the folate you get in food into its active form, 5-Methyltetrahydrofolate (5-MTHF).

By turning folic acid into methylate folate or 5-MTHF, you kick-start your methylation cycle. And methylation is essential for the proper removal of heavy metals and chemicals like glyphosate from your body.

Generally speaking, many individuals with MTHFR enzyme challenges arent able to purge heavy metals and other toxic substances properly.

Although the incidence of a MTHFR mutation varies widely depending on ethnic group and region, some leading alternative practitioners now believe that as many as 40 to 50 percent (or more) of the U.S. population may have the gene defect!

The best way to know for sure if you are affected is to work with a knowledgeable, preferably holistic practitioner and possibly test for MTHFR.

So You Suspect (or Know) You Have the MTHFR Gene Mutation. Now What?
grounding and movement
Grounding and movement promotes proper methylation
The good news is, even if you have a variance in the gene, you are not doomed to expressing it!

There are many everyday things you can do to help balance methylation and give your body its best chance to overcome the shortfall:

Avoid foods and supplements with folic acid (be sure to read labels!)
Eat lots of organic raw, leafy green vegetables and other high folate foods
Avoid processed foods, refined carbohydrates, and sugar
Minimize stress and practice stress management (I recommend Emotional Freedom Technique (EFT) and meditation)
Avoid dairy, gluten, and soy (especially important if you have methylation issues)
Restrict, or better yet, avoid alcohol (it depletes needed B vitamins)
Avoid smoking and second-hand smoke
Reduce your exposure to plastics, BPA, and manmade materials
Avoid using cleaning products with toxic and harsh chemicals
By following these healthy living guidelines, you can help reduce the stress on your elimination organ your liver and help improve your methylation and your bodys ability to remove harmful substances.

But to truly improve your bodys ability to cleanse itself and methylate properly, you must go beyond the basics I suggest taking additional steps.

The 5 Best Essential Oils for Fighting The Flu

Eucalyptus

The vapor in eucalyptus oil kills the influenza virus after just 10 minutes, a study in Essence Journal reveals. Eucalyptus is highly recommended for opening the nasal passages and breaking up congestion. It also protects your lungs from inflammation and stimulates infection-fighting antibodies.3

Cinnamon 

In the same Essence Journal study, cinnamon was able to completely eradicate influenza virus. Rich in antioxidants, cinnamon oil is a natural antimicrobial, containing several anti-inflammatory compounds.4

Clove

No bacteria, virus or fungi can survive when exposed to clove oil. It’s considered such a powerful anti-bacterial, The Atlantic Magazine suggests it’s one essential oil that may start replacing antibiotics. Clove also kills highly-contagious harmful strains of bacteria, including e. Coli, streptococcus pyogenes, salmonella. It also offers protection against certain skin diseases.5,6,7

Rosemary

Rosemary assists in your body’s detoxification process. In addition, laboratory and animal studies show rosemary contains antioxidants that protect cells from premature death, and normalize the body’s inflammatory response.8

Lemon

Like eucalyptus, lemon oil is very effective for opening up the breathing passages. Studies show it strengthens the lymph nodes, driving out toxic waste from the body and improving immune cell function. In one study, inhaling lemon restored the balance of the immune system after being weakened by stress. Inhaling lemon oil also improves your immune system by uplifting your mood